Building in your “center”, this combination of exercises strengthens and balances core muscles.
- Pelvic Tilt
- Inner Thigh Squeeze with Little Ball
- Torso Curl with Big Ball
- Pelvic Tilt: Calves on Big Ball
- Lengthening & Tracking the Core
Pelvic Tilt
Position
- Lie on your back with knees bent and feet flat on the ground
- Relax your arms at your sides
- “Dime” pinched, “Zipper” zipped, feet relaxed
Action
- Focus on abdominal area between the hip bones
- Lift from your abdominals and hold the position of your feet and legs
- Pull your inner thighs towards one another
- Slowly lower the pelvis until you feel as if you will lose the “Dime” or “Zipper”
- Return to starting position
Tip
- Less is more: this is a very small movement
Inner Thigh Squeeze with Little Ball
Position
- Use your abdominals to lift: don’t push up from your legs
- Pull inner thighs towards one another
- Relax your arms at your sides, with palms down
- Hold ball between the thighs
Action
- Stay focused on posture and alignment
- Squeeze ball and slightly release
- Continue squeezing action
Tips
- Always maintain tension on the ball
- Never let go of “Dime” and “Zipper”
- Keep shoulders pinched back and down
Torso Curl with Big Ball
Position
- Lying on your back with the feet (relaxed) on the ball
- Hands behind the head
- Think of the “Me” posture points
Action
- Slowly lift the torso, maintaining good posture and alignment till you feel the center
- Slowly lower torso until you feel as if you are going to lose good posture and alignment
Tips
- Keep feet relaxed
- Stay within your Range of Motion: only go as far as you can while comfortably maintaining posture and alignment
Pelvic Tilt: Calves on Big Ball
Position
- Relax on Back
- Place calves on top of the ball
- Keep hands relaxed at sides
- Relax feet and bend knees
Action
- Lift up from the bottom of the spine
- Slowly lower until you feel as if you will lose alignment or tension (keep the “Dime” and “Zipper”)
- Repeat
Tip
- Keep focused from the center (the abdominal area between the hip bones)
- Hold your “Dime” and “Zipper”
Lengthening & Tracking the Core
Position
- Relax on your back, knees bent, feet flat and relaxed
- Pull your inner thighs towards one another
- Arms should be relaxed at your sides
- Shoulders back and down
- Ball between hands and over the chest
Action
- Slowly raise ball over head until you feel it connect with the center (abdominal area between the hip bones)
- Keeping shoulders pinched, return to starting position
- Maintain proper alignment
Tips
- Engage from your abdominals, not your feet
- Only go as far as your Range of Motion allows
- Make sure you feel the connection to the center at all times
- Keep feet relaxed